First off, I spent money on skin compression tights instead of my halloween costume.  I’ll whip something up or just rock a wig to the halloween party.  Yes, I’ll be that lame guy that didn’t put any thought into his costume.  I’ll be that lame guy, with skin tights bitch.

Our box signed up for beyond the whiteboard and yeah, I love it. How often will I post here?  Every now and then really.  I don’t plan on posting any WODs or anything, but I will post other random CrossFit / Fitness / Health. 

Like Camille doing this crazy move.

I went to UNLV the other day and did my BodPod test.  Interesting.  Here are my results.

% Fat: 15.6%
% Fat Free Mass: 84.4%
Fat Mass: 31.6lbs
Fat Free Mass: 170.332lbs.  (This means my muscle, organs, etc.)
Body Mass: 201.932lbs.

Energy Expenditure Results: 2051 (Calories I burn throughout the day w/ no Activity)
Sedentary: 2625
Low Active: 3097
Active: 3569 <— this is me mostly on days I CrossFit
Very Active: 4266 <— I was told if you’re not an NFL athlete, you don’t have to worry about this #.
My understanding is that on a WOD day, I’ll burn 3569 calories, which means I need to replace those calories.

I’m considered “Moderately Lean” and fit the 13%-20% Body Fat rating. 
Explanation:  Fat level is generally acceptable for good health.

My goal for the Paleo challenge is to get to Lean (9-12% body fat).  “Lower body fat levels than many people.  This range is generally excellent for health and longevity.”

I don’t care much about where my weight is.  The goal is to bring that 31.6lbs. of Fat Mass down and bring the 170.332lbs. of Fat Free Mass up.  In other words, trimming fat and putting more muscle on.

I’d like to reach Ultra Lean status eventually.  5-8% body fat.  “Fat levels often found in elite athletes.”  I’ll get to this ninja status by doing Paleo/Zone.

Some definitions:

Body Fat:  A certain amount of fat is absolutely necessary for good health.  Fat plays an important role in protecting internal organs, providing energy, and regulating hormones.  The minimal amount of “essential fat” is approximately 3-5% for men, and 12-15% for women.  If too much fat accumulates over time, health may be compromised.

Fat Free Mass:  Fat free mass is everything except fat.  It includes muscle, water, bone, and internal organs.  Muscle is the “metabolic engine” of the body that burns calories (fat) and plays an important role in maintaining strength and energy.  Healthy levels of fat-free mass contribute to physical fitness and may prevent conditions such as osteoporosis.

Day #112

WOD

50 Wall Ball
5 Pull-ups
40 Wall Ball
10 Pull-ups
30 Wall Ball
15 Pull-ups
20 Wall Ball
20 Pull-ups
10 Wall Ball
25 Pull-ups

results: 16:49 Rx’d

I ended today’s WOD with the notorious CrossFit cough.  It was borderline pukie status.  Since my squat flexibility improved, wall balls weren’t a pain like they usually are.  Don’t get me wrong though.  They’re still a bitch.

I breezed through the 2nd set of pull-ups and banged 10 in a row.  I had to break up the 3rd set and the 4th & 5th was a struggle.  Even doing them in sets of 5 was tough due to the wall balls.  Come to think of it, this WOD motion is sort of like a Fran.  No wonder the pull-ups were a bitch.

Hopefully I get a chance to make it out to UNLV for the bodpod test this weekend.  If not this weekend, then sometime in the middle week for sure.  It has to be DONE! 

Paleo challenge has kicked off and I’ve been doing well.  Only downfall would be these Clif builder bars that has 20g of protein per bar.  After I burn through these last 2, then back to Larabars and literally GLUTEN free son!  I’m so pumped that the entire box is all about the diet.  I can’t lose focus.  I’m glad I got people around me to hold me accountable.

Day #111

WOD

3-4 individually timed rounds:
400m run
25 Box Jumps
20 KB Swings

results: 3:08 / 4:20 / 4:54

Note to self:  Never mix jack3d with zero carb Rockstar.

I didn’t feel happy with Saturday’s performance due to my foolishness in overdoing a pre-workout drink.  The first round felt good and I was spent on the 2nd round.  I didn’t think I had enough energy to complete the 3rd round, but I did.  My technique on box jump sucked.  There were some no reps there w/ me not opening up at the top of the jump.  Same goes for the KB swings.  My elbows were bent and the KB was not totally upside.  Never again.

On a bright note, the Paleo challenge starts tomorrow.  I was too lazy to prep some chicken for tomorrow’s long day at work & school.  My lower back & quads are pretty tight.  I got done rolling out on the foam roller and if I can get up at 5am for the 6am class, I will.  I’ll weigh myself in tomorrow when I wake up.  Oh yeah, we got a win tonight in flag football.  It was fun.

Day #109

WOD

“JT”
21-15-9
Handstand push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

results: 12:56 (not Rx’d)

Muscle fatigue killed me.  At 10 HSPU on the first round I was all WTF.  Not one of my best Hero workout.  I thought I was going to kill on the ring dips.  Nope, that didn’t happen.  I just felt a burn on my delts and I couldn’t put a good chain together.  Then comes the bands. Grrr!

Day #110

WOD

  Power Clean 3,3,2,2,1,1,1,1
-then-
Tabata:
Squats (low score)
results: 225# *PR / 14 Tabata squats.

Day #109

“Happy Birthday Jared”

Buy In:
400m Ball Slam Team Relay (6 Ball Slams)
*Will be explained further at time of WOD

-then-

8 Rounds of:
6 Wallball (20#/14#)
10 Burpee Deadlift (135#/95#)
3 Pullups

results: 14:46 Rx’d

The burpee deadlifts were killer.  It was good seeing Ash at the box and I’m glad he helped pushed me through the final round.  I wish I had more to say but I’m feeling a bit sick. :(  What sucks is that I planned on getting a flu shot sometime this week.  Oh well.  Maybe I’ll take an entire week of CrossFit off.  But then again, that’s just blasphemy!

Eating good and hydrating myself to get better.  Oh, and lots and lots of rest. 

Day #108

WOD

5 rounds:
7 Hang Power Cleans (135#/95#)
14 Lateral Jumps

results: 5:04 Rx’d

I got my bench in at 235# 3x5.  Exciting!

I had a pep talk with Jared about my “squat” post.  He mentioned some days will feel heavy, other days will feel light.  I just need to keep that positive attitude and not think about failing.  That pumped me up for today’s WOD and I did well.  My form needs work! 

My body is a big owwie at the moment. :(

Mechanically Separated Chicken aka Chicken Nugget Chicken

Basically, the entire chicken is smashed and pressed through a sieve—bones, eyes, guts, and all. it comes out looking like this. There’s more: because it’s crawling with bacteria, it will be washed with ammonia, soaked in it, actually. Then, because it tastes gross, it will be reflavored artificially. Then, because it is weirdly pink, it will be dyed with artificial color.

Not Paleo.

Day #107

WOD

Death by Pull-ups!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

-then-

3 rounds:
Max Handstand Push-ups

results: 11 rds. + 11 reps / max HSPU: 4/11/8

I completed 235# squat 3x5.  It’s starting to get heavier and I know failure is right around the corner.  Once that happens, I’m dropping 20#s and work my way up from there.

After the squat session, Kyle & I did today’s WOD.  He got up to 16 rounds which is very impressive.  I called it quits after 11…close to 12.  On the max hand stand push ups I clearly didn’t know what the hell was up on the first round just by pushing out 4.  Then I channeled my inner Mikko and banged out 11 on the next round.

Having done zero cardio this past week, Kyle & I decided to run a mile.  I came in at 8:05.  (That time definitely blows and I need to get better.)  Hopefully I get to squeeze in a bench session today.  Currently at 235# 3x5.

(via kylecooper)

Vegas CrossFitters